Teriyaki Chicken Skillet Casserole with Broccoli

• 분량: 6 servings
• 총 시간: 30 minutes

재료

2 tablespoons sesame oil

3 cups small broccoli florets (7 ounces)

1 cup diced red bell pepper

1 cup sliced scallions (about 5)

1/3 cup low-sodium teriyaki sauce

1/4 cup water

2 tablespoons cornstarch

2 cloves garlic, grated

3 cups cooked sliced chicken

3 cups cooked brown rice

Toasted sesame seeds or toasted sliced almonds for garnish (optional)

방향

Preheat oven to 350°F.

Heat 2 tablespoons sesame oil in a large ovenproof skillet over medium heat. Add 3 cups broccoli, 1 cup bell pepper and 1 cup scallions; cook, stirring, until softened, 3 to 5 minutes. Combine ½ cup teriyaki sauce, ½ cup water, 1½ tablespoons cornstarch and the grated garlic in a measuring cup. Add to the pan along with 3 cups chicken and 3 cups rice. Stir to combine well.

Transfer to the oven and bake until the vegetables are tender and the casserole is warmed through, about 15 minutes. Serve sprinkled with sesame seeds (or almonds), if desired.

영양 정보

• 칼로리: 356 kcal
• 지방 전체: 15 g
• 포화 지방: 3 g
• 불포화 지방: 10 g
• 트랜스 지방: 0 g
• 콜레스테롤: 63 mg
• 나트륨: 497 mg
• 탄수화물 전체: 35 g
• 식이섬유: 4 g
• 총 당류: 5 g
• 단백질: 22 g